Holiday time typically includes Green Bean Casserole. And just like the side of traditional stuffing, the majority of the ingredients in Green Bean Casserole are unhealthy and refined store-bought. The canned soup, usually a lot of added extra unnecessary butter or cream and then topped off with fried onions, which are also found in a can, it makes green beans that are already so healthy, to become an incredibly unhealthy add-on! Look at the ingredients on the Cream of Mushroom can… NO!!! (Image courtesy of brucebradley.com)
Not only are Green Beans probably one of the healthiest vegetables that gets included in Thanksgiving and Holiday Dinners, full of vitamin C, vitamin A, Vitamin K, Manganese, Folate, Iron and potassium, they’re also fantastically tasty!
So we’re keeping this side-dish healthy, keeping it super tasty and far from boring! Doing all this while even upping the nutrients by adding mustard seeds and red onion! Let’s go!
Mustard is an anti-inflammatory and antioxidant! It can help neutralize toxins and aid with indigestion! I think there are many who definitely need that kind of help during the holidays!
Mustard seed contains omega-3 and omega-6 fatty acids, potassium, magnesium, phosphorus, and calcium. A good source of dietary folate and vitamin A and contain a generous amount of healthy phytonutrients! It also is a great source of selenium which is anti-inflammatory and is loaded with potent phytochemicals that protect our cells from damage caused by free radicals! Choose a great whole grain mustard with the seeds clearly visible if you’re not using just mustard seeds alone.
So, to start, boil your fresh green beans to cook and soften. While cooking, in a separate bowl add chopped red onion, 2-3 tbsp of a great grainy whole mustard seed mustard! Make sure the ingredient list is simple! A bit of red wine vinegar and a touch of olive oil.
Stir together and add to pan, heating over a medium heat. Once warmed and the onions are soft, add the cooked green beans and stir everything together!
What I love along with this side dish being so healthy, is that the mustard, red onion and green bean flavor pairs very well with turkey! Or any white meat, but really, turkey is this peanut butter to this here jam! Nutritiously Well-Fed!!!
